Warm-Up
Inchworms
A dynamic total-body mobility movement that integrates core stability with hamstring and shoulder stretching.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet hip-width apart and your arms at your sides.
Hinge at your hips to reach down and touch the floor with your palms, bending your knees slightly if your hamstrings are tight.
Walk your hands forward one at a time until your body is in a straight line from head to heels in a high plank position.
Pause for a second to engage your core and ensure your hips are not sagging toward the floor.
Keep your legs as straight as possible while taking small steps to walk your feet toward your hands.
Return to a standing position once your feet reach your hands to complete one repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back during the plank phase
- Bending the knees excessively while walking the hands out
- Rushing the movement and losing control of the core
- Holding the breath instead of maintaining rhythmic breathing
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.